Balanced Sample Meal Plan-3 for Healthy Individuals

Works for: Healthy individuals on a balanced diet, patients with Diabetes, High blood pressure, and Cardiovascular disease. For weight loss, if you have otherwise been consuming more than 2000 calories per day.

Notes:

In case of High blood pressure limit the amount of salt used in the preparations.

1 tsp = 1 Teaspoon

1 tbsp = 1 Tablespoon

If portion size varies from above, calculate the calories accordingly.

Meal

Food item

Descrip

tion

Portion

Total calories

Nutrition facts

Other

Nutrients

Early morning

Apple

Apple-150g, sprinkle 1tsp- cinnamon powder (optional)

1 cup

85

Carbs-19g, proteins-0.3g, fat-1g, fiber-2g

Apples are a good source of antioxidant polyphenols, dietary fiber, and vitamin C.

Jowar is a good source of calcium, protein, and fiber. The presence of iron and copper helps regulate proper blood circulation and enhances overall functioning of the body. Helps regulate insulin and normalized glucose levels in diabetics. Lowers bad cholesterol levels in the bloodstream, aids in heart health.